End of Base Phase, Pt. II

Here's my last weight training of base phase:

1A	Upper Body Core Stability Russian Twist	2	10	4lb
1B	Prone Cobra	2	60 sec
2A	Overhead Squat	2	12	15lb bar
2B	Lateral Raise with External Rotation	2	12	10lb db
3A	Single leg, single arm romanian lift	2	12	30lb kb
3B	split stance cable single arm lat pullover	2	12	40lb
4A	Bulgarian Split Squat	2	12	10lb db
4B	Split stance cable row	2	12	85lb

For comparison, my first Base Phase workout B:

Upper Body Core Stability Russian Twist	2	10 ea	30	8lb ball
Prone Cobra	2	2	60
Overhead Squat	2	12	30	15?lb bar
Lateral Raise with External Rotation	2	12	60	10lb
Single leg, single arm romanian lift	2	12	30	15lb KB
split stance cable single arm lat pullover	2	12	60	30lb
Bulgarian Split Squat	2	12	30	0
Split stance cable row	2	12	60	60lb

Pretty good improvement in three of the areas.  The others I didn't really make any improvement in weight.  Oh well.

Fred Flinstone Feet

Merry Christmas to me!  This was one of the Christmas gifts I got from Hubby (although I went and bought them - he wrapped).  But I'm not sure though if I like them or not.  My little toes feel like they are  hitting the end of the shoes in an uncomfortable way.  I'm going to try and make sure that my heel is back far enough and see if that helps.  I will hate it if I don't end up liking them - they were $100 and that's alot to us right now. 
I've only been wearing them when I work out.  I noticed that alot of the FBB weight training has balance elements in it, so I thought it would be good to wear these.  I'm also hoping that wearing them will strengthen my leg and feet muscles so that the shin splints aren't so bad when I start running again in the spring. 

First Metobolic Circuit

Lateral step out squat 30 30
dynamic lunge with overhead reach 30 90
spiderman 30 30
kettlebell swing 30 90
2 sets

jump rope 30 30
bodyweight alternating step up 30 90
mountain climber 30 90
box jump 30 90
2 sets

I was certainly sweating, but this wasn't killer.  I realize though that I HATE the spiderman and the mountain climber.  Ugh.  I really liked all the other exercises though. 

I was going to borrow a gym boss from our trainer, but she was out.  I wondered if there was an interval timer app for blackberry and there is!  It's not great, but worked well enough in a pinch.  Really the only problem with it is that it's not loud enough.  But the screen does change color, which is nice. 

End of Base Phase, Pt.1

Okay, I haven't been perfect throught the base phase, but I think I've done pretty good.  Two out of the four weeks I did three weight training sessions, and managed twice a week in the other two.  I didn't get in a HIIT last week, but I will tomorrow.  The nutrition's been worse than the working out, but it was the holidays.  I'm really looking forward to next week and getting back on a more regular schedule. We're probably going out of town again this weekend, so that will throw a wrench in working out and eating, but hopefully that will be the end. 
Since this is the first of my last workouts in the Base Phase, I'd thougth I'd push to my limits.  Here's today's workout.

		sets	reps	weight
1A	Bird Dog	3	12
1B	Forward Ball Roll/stir the pot	3	12
2A	Stepup	2	12	17.5 db
2B	Three Point Dumbell Row	2	12	30 db
3A	Partial co-contraction lunge	2	12	5lb db
3B	Incline pushup	2	12	6 rung
4A	Hip-Thigh Extension	2	12
4B	Bent-Over Reverse Fly	2	12	12 db

For comparison, this is what I started with :

2 Bird Dog
2 Forward Ball Roll
2x12  Stepup	10
2x12 Three Pt Dumbell Row	15
2x12 Partial co-cont lunge
2x12 Incline pushup
2x12 Hip-Thigh Extension
2x12 Bent-Over Reverse Fly	8

I rock

I actually went to the gym on Christmas Eve.  Yay me.

1A	Upper Body Core Stability Russian Twist	2	10	4lb
1B	Prone Cobra	2	60 sec
2A	Overhead Squat	2	12	15lb bar
2B	Lateral Raise with External Rotation	2	12	10lb db
3A	Single leg, single arm romanian lift	2	12	25lb kb
3B	split stance cable single arm lat pullover	2	12	40lb
4A	Bulgarian Split Squat	2	12	10lb db
4B	Split stance cable row	2	12	80lb

catching up

		sets	reps	weight
1A	Bird Dog	2	12
1B	Forward Ball Roll/stir the pot	2	12
2A	Stepup	2	12	15 db
2B	Three Point Dumbell Row	2	12	25 db
3A	Partial co-contraction lunge	2	12
3B	Incline pushup	2	12	lower
4A	Hip-Thigh Extension	2	12
4B	Bent-Over Reverse Fly	2	12	10 db

Weight is not good.  I'm up to 180.  WTH?  Okay, so I ate really crappy over the weekend and had a philly last nite.  I have GOT to get this under control.  While I"m looking very much forward to the holidays, I won't be sad at all to see them over so we can get back on some sort of normal schedule.  Geesh.

1A	Upper Body Core Stability Russian Twist	2	10	6lb
1B	Prone Cobra	2	60 sec
2A	Overhead Squat	2	12	15lb bar
2B	Lateral Raise with External Rotation	2	12	10lb db
3A	Single leg, single arm romanian lift	2	12	25lb kb
3B	split stance cable single arm lat pullover	2	12	40lb
4A	Bulgarian Split Squat	2	12	10lb db
4B	Split stance cable row	2	12	80lb

I did increase my weight a good bit.  I was DYING at the end of those Bulgarian split squats. 

Push it, push it real good

Yesterday's workout was great.  I realized that I haven't been pushing myself hard enough though.  So yesterday I increased the weights and did three sets instead of two.  What's strange is that the first set is actually the hardest.  And I also realized that if I'm not grimacing by the 5th rep in the first set, I don't have enough weight.  For instance, I should have been doing all my dumbell rows with 25 lbs.  For some reason, it's hard for me to feel the need to really push myself with the upper body exercises.  I think that the idea that women aren't supposed to use heavy weights is just so ingrained.  A couple of months ago, I thought I was bad ass for doing 15 lbs weights on a dumbell row.  Ha.

Our company just had our gym renovation celebration.  I didn't win any of the prizes.  And they were awesome - garmin, vitamix, gymboss, Ipod shuffles.  I really needed a new gymboss too.

Boring

Good lord this blog is boring.  But right now, I feel like all I can do is keep my head above water.  I'm doing pretty well on the workouts, just not so great on the eating.  I did have Chinese takeout yesterday, but I've otherwise stayed away from fast food.  I think that until the holidays are over, I just need to concentrate on getting my workouts in and not on the food as much - just do the best I can. 

I am really enjoying the workouts though. I wonder if I'm not pushing hard enough because I'm not sore at all.  But I am having trouble doing the full sets.  Does rolling and the shake help that much?
__
Bkfast: kashi, peanut butter, flax seed, chia seed, half a banana, skim milk
Snack:  handful of cashews
Lunch:  Ham sandwich, chips, couple bites of cookie
Snack: nada
Dinner: spaghetti, salad
*


Workout:
Stretch
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		sets	reps	weight
1A	Bird Dog	3	10
1B	Forward Ball Roll/stir the pot	3	10
2A	Stepup	3	12	12 db
2B	Three Point Dumbell Row	3	12	2@20,1@25
3A	Partial co-contraction lunge	3	12
3B	Incline pushup	3	12
4A	Hip-Thigh Extension	3	12
4B	Bent-Over Reverse Fly	3	12	8 db

Meh

Eating was pretty crummy over the weekend.  So I won't even go there.  Monday was a rough day, so I didn't work out.  I'm up .8lb too.  Hurray.  To be frank, I think I was doing better on my own eating plan.  I will try to do the breakfast and post workout shake, but I'm not going to try and cram in that many snacks. 
--
Bkfast:  kashi, peanut butter, chia seed, flax seed, banana
snack:  cashews, apple, string cheese
lunch: tuna noodle casserole
snack: clementines
post workout:  blueberry/peach/avocado + protein powder shake
dinner:  a couple of bites of son's egg, toast, bacon
*__

Warm up

1A	Upper Body Core Stability Russian Twist	2	10	6lb
1B	Prone Cobra	2	90 sec
2A	Overhead Squat	2	12	15lb bar
2B	Lateral Raise with External Rotation	2	12	10lb db
3A	Single leg, single arm romanian lift	2	12	20lb kb
3B	split stance cable single arm lat pullover	2	12	35lb
4A	Bulgarian Split Squat	2	12	5lb db
4B	Split stance cable row	2	12	70lb

Stretch & Roll

Splurge

Yeah, sushi is a splurge.  But it's still probably a better splurge than McDee's.

I stepped on the scale this morning.  That wasn't wise.  Fortunately, it's not official weigh-in day, so it's not a real number.  I think I"m retaining a lot of water (see sushi above).  Let's hope so.

__
Breakfast: kashi, peanut butter, chai seed, flax seed, banana, glass of milk
Snack:  string cheese, apple
Lunch:  chicken, brown rice, green beans
Snack:  post workout shake - 12 oz skim milk, two blueberry/peach/avocado cubes, scoop of protein powder
Dinner:
__
Workout:  Base Phase Workout A
warmup

		sets	reps	weight
1A	Bird Dog	3	10
1B	Forward Ball Roll/stir the pot	3	10
2A	Stepup	2	12	12
2B	Three Point Dumbell Row	2	12	20
3A	Partial co-contraction lunge	2	12
3B	Incline pushup	2	12
4A	Hip-Thigh Extension	2	12
4B	Bent-Over Reverse Fly	2	12	8

stretch and roll